5/3/1 Full Body--The Creation of a Beast

[pobrien2]

Bench: 190x3, 215x3, 245x4
OHP BBB: 95x5x10
Pullups: 10, 8, 5, 5, 5, 5, 4, 4, 4

PLP 24

[pobrien2]

Squats: 190x3, 220x3, 250x3
Squat BBB: 135x5x10
Leg Curls: 120x5x10

[pobrien2]

OHP: 130x3, 150x3, 165x4
DB Press: 40x4x12
Lat Raises: 15x3x10
DB Curls: 40x2x10, 35x8
Preacher curls: EZ Bar+ 20x3x10

[pobrien2]

Saturday, 12/7:
Squats: 135x5, 160x5, 185x5, 200x5, 220x5, 175x8
Bench: 135x5, 160x5, 185x5, 200x5, 220x3, 175x8
BB Rows: 135x5, 155x5, 165x5, 175x5, 185x5
Tri Ext: 65x3x10
Dips: BW+25x3x8
DB Curls: 40x2x10, 35x2x10

Today, Monday 12/9
Bench: 135x5, 145x5, 175x5, 195x5, 220x5
Squats: 135x5, 145x5, 175x5, 195x5, 220x5
BB Rows: 135x5, 155x5, 165x5, 175x5, 185x5
Back Extensions: BWx2x10
Decl Situps: BW+10x4x10

[pobrien2]

Thursday, 12/12:
Squats: 135x5, 145x5, 175x5, 175x5
OHP: 95x5, 110x5, 125x5, 140x5
TBDL: 215x5, 265x5, 300x5, 340x5
Decl Situps: BW+10x2x10

Today, 12/14:
Squats: 135x5, 145x5, 175x5, 195x5, 225x3, 175x8
Bench: 135x5, 145x5, 175x5, 195x5, 225x3, 175x8
Rows: 135x5, 145x5, 165x5, 185x5, 190x3, 165x8
Dips: BW+30x3x10
Tri Ext: 70x2x10
DB Curls: 40x10, 40x8, 40x8

[pobrien2]

Squats: 135x5, 145x5, 175x5, 200x5, 225x5
Bench: 135x5, 145x5, 175x5, 205x5, 225x5
Rows: 135x5, 155x5, 175x5, 185x5, 190x5
Decl Situps: BW+10x4x10
Back Ext: BWx2x10

[pobrien2]

Squats: 135x5, 145x5, 175x5, 175x5
OHP: 95x5, 115x5, 135x5, 145x5
TBDL: 225x5, 265x5, 305x5, 350x5
Decl Situps: BW+10x2x10

[pobrien2]

Squats: 135x5, 145x5, 175x5, 200x5, 230x3, 175x8
Bench: 135x5, 145x5, 175x5, 205x5, 230x3, 175x8
Rows: 135x5, 155x5, 175x5, 185x5, 195x5, 175x8
Dips: BW+35x3x10
DB Curls: 40x10, 35x12, 35x10
Tri Ext: 70x2x10

[pobrien2]

Squats: 135x5, 145x5, 175x5, 200x5, 230x5
Bench: 135x5, 145x5, 175x5, 205x5, 230x5
Rows: 135x5, 150x5, 165x5, 180x5, 195x5
Decl Situps: BW+12.5x4x10
Back Ext: BW+10x2x10

[pobrien2]

TBDL: 225x5, 275x5, 315x5, 355x5 (first 3 sets touch and go)
Squats: 135x5, 145x5, 175x2x5
OHP: 95x5, 115x5, 135x5, 150x5
Decl Situps: BW+15x2x10
Pullups: BWx10, x5, x5

[pobrien2]

Squats: 135x5, 145x5, 175x5, 205x5, 235x3, 175x8
Bench: 135x5, 155x5, 175x5, 205x5, 235x3, 175x8
Rows: 135x5, 155x5, 175x5, 185x5, 200x3, 175x8
Dips: BW+40x3x8
DB Curls: 45x3x8
Tri Ext: 75x3x8

[pobrien2]

Squats: 135x5, 145x5, 175x5, 205x5, 235x5 (Lots of breaths b/t reps 3 thru 5)
Bench: 135x5, 155x5, 175x5, 205x5, 235x5
Rows: 135x5, 155x5, 175x5, 185x5, 200x5
Decl Situps: BW+20x4x10

Back is starting to hurt. Think I rounded badly to get the last two squat reps.

[pobrien2]

Wednesday, 1/1:
TBDL: 230x5, 275x5, 320x5, 365x5
OHP: 95x5, 115x5, 135x5, 155x5
Squats: 135x5, 145x5, 175x5, 175x5
Decl Situps: BW+20x3x10

Today Friday, 1/3:
Squats: 135x5, 150x5, 180x5, 210x5, 240x3, 180x8
Bench: 135x5, 150x5, 180x5, 210x5, 240x3, 180x8
Rows: 135x5, 155x5, 175x5, 185x5, 205x3, 175x8
Dips: BW+45x3x10
DB Curls: 45x3x8 ea arm
Tri Ext: 75x3x8

Back is really hurting. May not have hit parallel on my squats today bc I was trying to avoid rounding.

[pobrien2]

Monday 1/6:
Squats: 135x5, 150x5, 180x5, 210x5, 240x5 (last set was really hard. Like 7 or 8 breaths b/t reps 4 & 5. I also seem to shift way more of the weight to my left leg. Need to fix that.)
Bench: 135x5, 150x5, 180x5, 210x5, 240x5
Rows: 135x5, 155x5, 175x5, 185x5, 205x5
Decl situps: BW+20x4x10
Back Ext: BW+25x3x10

[pobrien2]

Wednesday, 1/8:

TBDL: 235x5, 280x5, 330x5, 375x5 (belt, was hard.)
OHP: 95x5, 115x5, 135x5, 160x5
Squats: 135x5, 150x5, 180x5, 180x5

[pobrien2]

Friday, 1/10:

Squats: 135x5, 155x5, 185x5, 215x5, 245x3, 185x8 (245x5 is going to be rough on Monday).
Bench: 135x5, 155x5, 185x5, 215x5, 245x3, 185x8 (245x5 is going to be extremely rough on Monday).
Rows: 135x5, 155x5, 175x5, 190x5, 210x3, 160x8
Dips: BW+50x3x8
DB Curls: 45x2x8, 45x5 +30x3 (gym was closing so had to cut down rest b/t sets)
Tri Ext: 70x3x8

[pobrien2]

Took extra day off b/c I forgot my shoes yesterday.

Tuesday, 1/14

Squats: 135x5, 155x5, 185x5, 215x5, 245x5 (real hard)
Bench: 135x5, 155x5, 185x5, 215x5, 245x5 (tough, but not too bad)
Rows: 135x5, 155x5, 175x5, 190x5, 210x5
Decl Situps: BW+20x4x10
Back Ext: BW+25x2x10

[pobrien2]

Thursday, 1/16

Squats: 135x5, 155x5, 185x2x5
OHP: 105x5, 125x5, 145x5, 165x5
TBDL: 240x5, 285x5, 335x5 (belt), 385x5 (belt)
Decl Situps: BW+20x3x10

[pobrien2]

Sunday, 1/19
Again took an extra day of rest. Mostly due to laziness.

Squats: 135x5, 160x5, 190x5, 220x5, 250x3, 190x8
Bench: 135x5, 160x5, 190x5, 220x5, 250x3, 190x8,
Rows: 135x2x5, 160x5, 190x5, 215x5, 160x8
Dips: BW+55x3x8DB Curls: 50x2x8, 45x8
Tri Ext: 80x3x8

[pobrien2]

Entry above should say 215x3 for rows

Tuesday, 1/21
Took one less day of rest than recommended to make up for all the extra rest I took last week.

Squats: 135x5, 160x5, 190x5, 220x5, 250x5
Bench: 135x5, 160x5, 190x5, 220x5, 250x5
Rows: 135x2x5, 160x5, 190x5, 215x5
Decl Situps: BW+25x3x10
Ran out of time to do back extensions

[pobrien2]

Thursday, 1/23

Squats: 135x5, 160x5, 190x5, 190x5
OHP: 105x5, 125x5, 150x5, 170x5 (ties 5 rep max from Winter '12)
TBDL: 240x5, 290x5, 340x5, 390x5 (back doesnt feel so good)
Decl Situps: BW+25x3x10

[pobrien2]

Sunday, 1/26
Another extra day of rest b/c of laziness.

Squats: 135x5, 165x5, 195x5, 225x5, 255x3 195x8 (255x5 is going to be a bear).
Bench: 135x5, 165x5, 195x5, 225x5, 255x3, 195x8 (See above).
Rows: 135x5, 135x5, 165x5, 195x5, 220x3, 165x8
Dips: BW+60x3x8
DB Curls: 50x8, 50x5, 40x5, 30x5 (running out of time, was tired and couldn't rest enough b/t sets)
Tri Extensions: 80x2x8, 80x5 (****ty. same as above re: time constraints)

I was at the gym for over an hour and a half including stretching and still didn't get as much rest as I'd have liked b/t the last few accessory sets. Between set recovery is taking an increasingly long time as I approach my true 5 rep maxes. It probably doesn't help that I've been eating like utter garbage. Wayyyy to much sugar (multiple days where I've eaten a pack of jelly beans +16oz of soda) and hardly any protein other than protein shakes and whatever's in a pizza or McD's crispy chicken club. Will really need to start optimizing my sleep/diet to realize my short-term goals of hitting 270x5 (squat & bench) and 405x5 (TBDL) without stalling on this MadCow Intermediate cycle.

[pobrien2]

Tuesday, 1/28

Sleep has been a trainwreck.

Bench: 135x5, 165x5, 195x5, 225x5, 255x5 (New 5 rep max!)
Squats: 135x5, 165x5, 195x5, 225x5, 255x5 (basically did a GM the last two reps)
Rows: 135x5, 140x5, 165x5, 190x5, 220x5 (really hard. probably cheated to get the last rep or two)
Decl Situps: BW+20x4x10
Back Extensions: BW+25x2x10

[pobrien2]

Wound up taking 3 extra days off due to a combination of work/laziness/drinking.

Sunday 2/2

Squats: 135x5, 165x5, 195x2x5
OHP: 110x5, 130x5, 150x5, 175x5 (new 5 rep max)
TBDL: 235x5, 295x5, 335x5, 395x5 (lowered the amounts for sets 1-3 from previous weeks)
Decl SU: BW+25x3x10
Pullups: 30 (10, 6, 6, 4, 4)

[pobrien2]

Bench: 135x5, 165x5, 195x5, 225x5, 260x3, 195x8
Squats: 135x5, 165x5, 195x5, 225x5, 260x3, 195x8
Rows: 135x5, 140x5, 170x5, 195x5, 225x3, 175x8
Dips: BW+65x3x8
DB Curls: 50x2x8, 50x6 & then 30x5 w/minimal rest
Couldnt do the usual tricep extensions bc my right elbow is killing me.
Tri Pushdowns: 150x3x8

[pobrien2]

Bench: 135x5, 165x5, 195x5, 225x5, 260x5 (really really hard last rep)
Squats: 135x5, 165x5, 195x5, 225x5, 260x5 (12 breaths b/t 4th and 5th rep)
Rows: 135x5, 140x5, 170x5, 195x5, 225x5
No time for assistance work.

[pobrien2]

TBDL: 225x5, 285x5, 345x5, 405x5 (New 5 rep max!)
OHP: 115x5, 135x5, 155x5, 180x4 (First rep I've missed since starting Madcow Intermediate)
Squats: 135x5, 165x5, 195x2x5
Decl Situps: BW+25x3x10
Pullups: 11, 7, 6, 6

[pobrien2]

Bench: 135x5, 165x5, 200x5, 230x5, 265x3, 200x8
Squats: 135x5, 165x5, 200x5, 230x5, 265x3, 200x8
Rows: 135x5, 140x5, 170x5, 195x5, 230x3, 175x8
Dips: BW+70x8, x6, x5
Curls: 50x2x8, 35x8
Tri Pushdowns: 120x3x10

[pobrien2]

Bench: 135x5, 155x5, 185x5, 225x5, 265x4 (backed the weight off a bit on the leadup sets and still wasn't able to get 5)
Squats: 135x5, 155x5, 185x5, 225x5, 265x5 (belted) Went to belt for last set. 13 breaths b/t reps 4 & 5.
Rows: 135x5, 145x5, 170x5, 200x5, 230x5
Situps: BW+25x4x10

[pobrien2]

Squats: 135x5, 170x5, 200x2x5
OHP: 115x5, 135x5, 155x5, 180x4 (second week not getting the reps. Will reset to 160 next week).
TBDL: 230x5, 290x5, 350x5, 410x3 (missed by 2 reps. Squats were the only lift where I got the required reps this week, and even then I started using a belt).
Decl Situps: BW+25x3x10
Pullups: 12, 4, 4